How to Boost Immune System Naturally

Your immunity play such a huge role in your health. In today’s turbulent environment, now more than ever having a strong immune system is important. It may be leaving you wondering how to boost immune system naturally.

As COVID-19, or coronavirus, continues to spread throughout the the world, doctors have discussed the importance of people having a healthy immune system.

When your immune system is working well, it will be able to launch an effective attack on any pathogens it comes in contact with and adequately fight infection or illness. This makes you significantly less likely to get sick. There are many aspects of your personal health and environment that can affect its performance.

Here’s how you can stay healthy.

 

Hand hygiene.

Ug- we’ve all heard this a million times by now! But, that certainly doesn’t make it any less important. Soap and water can be hugely helpful in stopping the transmission of infections. Some viruses (like COVID-19) have a lipid (or fatty) layer on the outside, so simple hand washing breaks them down and stops them spreading. 

Thorough hand washing with soap and water should always be your go to. The actual scrubbing motion is what protects you so opt for natural soaps without scents or antibacterial qualities. These can actually compromise the normal “flora” on your skin and make you more susceptible to pathogens. When soap isn’t available, of course hand sanitizer is a great option (if you can find it right now!).

The strength of the immune system varies not only from person to person but also from day to day – its ability to fight off disease fluctuates depending on many factors. Immune health comes down to lifestyle factors that you can thankfully influence naturally! (keep reading…)

Reduce stress.

When you’re stressed out your body produces stress hormones that tax the immune system. So it should make sense that one of the most important ways to boost immunity is to reduce stress.

Stress management looks different for everyone. It should help promote relaxation and a sense of well-being. Thus, ensure you try to keep a good work life balance, take breaks when you need them (daily and longer vacations- when we’re allowed to travel again). Plus, don’t forget to employ some calming or relaxing stress-reduction techniques.

Some of my favorite stress reducers include playing outside in the sun with my daughter, going for a walk, reading a good book, or getting in a good workout. For more ways to stay healthy during these crazy times, check out my full resource.

 

Eat a balanced diet.

The immune system is the body’s natural defense system, and (like any army) its soldiers need sustenance. Make sure you eat a balanced diet with whole foods (aka fruits, vegetables, grains, nuts, etc.) in order to nourish your body with right proportion of micronutrients and immune boosting powerful antioxidants.

If you’re not sure where to start, here are some great starting tips. Additionally, one of the best ways to start learning about better nutrition is to start paying attention to food labels.

Some of my favorite resources include the websites of Dr. Mark Hyman and Elizabeth Rider. Keep in mind, being at home right now gives you more opportunity to experiment with healthy recipes, as long as the all day snacking doesn’t get to you first (my #1 struggle right now!).

Take immunity-boosting vitamins.

To help your body fight against pathogens, you can eat immunity supporting foods like citrus fruits, garlic, broccoli, spinach and more. If your immune system could use a boost or you know your diet isn’t sufficing, it can also be helpful to supplement with key vitamins and minerals like Vitamin C, Vitamin B, Vitamin D, and Zinc.

It may be useful to request a blood test to see if you have any deficiencies. I have noticed a lot of companies are now popping up that will test your blood and then send you supplements to match. (If anyone has tried one drop me a comment to let me know you’re experience!)

 

Sleep whenever you’re tired.

If you aren’t sleeping enough, it puts strain on the body and quickly leads to a taxed immune system. Plus, if you’re drinking caffeinated drinks often you may not even realize just how tired you really are. Pay attention to symptoms of sleep deprivation like brain fog, irritability, waking up not feeling rested, and having trouble getting to sleep or staying asleep.

For tips on good sleep hygiene, see our full article to boost your immunity.

Regular exercise.

Regular exercise promotes cardiovascular health, lowers blood pressure, helps control body weight, and offers protection against diseases.  Exercise also improves blood circulation, allowing immune system cells to move through the body more freely and do their job more effectively. Win-win!!

Since gyms and parks aren’t open right now, your choices may feel limited. Don’t be afraid to get creative with a home routine. You can literally start right now without any equipment. Get the whole family involved and stay healthy together 🙂

 

Reduce inflammation.

Literally everything we’ve discussed so far will help reduce unnecessary inflammation in the body. Inflammation is normal for normal healing processes. However, in excess , it is taking precious resources and energy away from the body.  It also plays a large role in chronic illnesses like heart disease, diabetes, and cancer.  

Additionally,  research shows sugar, processed meat, vegetable oils, and alcohol tend to be inflammatory foods so they busy the immune system, leaving other problems in your body unaddressed. That’s why it can be really helpful to remove these inflammatory foods to boost your health.

Stay away from toxins.

Toxins can be devastating for the immune system. For example, mycotoxins from mold are notorious for destroying immunity. Many other toxins seem to have detrimental impact on immunity as well.

So try to minimize exposure to chlorinated drinking water, pesticides, toxic, air pollution, and food additives. This will reduce the toxic load on the liver and allow the body to function optimally. For more information about ways to boost your body’s detoxing capabilities, check out our resource.

 

Don’t smoke.

Smoking tobacco has several negative effects on immune system health. These include greater susceptibility to infections such as pneumonia and influenza. Plus, more severe and longer-lasting illnesses such as cancer. Smoking has been shown to lower levels of protective antioxidants (such as vitamin C), in the blood too.

Now is a great time to use the volatility of our world’s health for your own motivation to stop. Say yes to your immunity and saving money.

Feel in Control and Stay Healthy

Now that you’ve learned how to boost immune system naturally, you can feel in better control during this time of uncertainty. If you’re not sure where to start, pick the one that is easiest to start incorporating into your life immediately- everything helps!

What are your favorite immunity boosters? I’d love to hear!

Right now, we’re all about morning smoothies and workouts. Sunshine when we can manage. And 30 minutes of unwind time before bed.

Stay healthy and safe everyone!!